Beginner Seated Barre for Weight Loss
Barre workouts take some of the best techniques from several exercise formats to create routines that build and tone muscles. The real question is can you do an effective barre exercise from a chair? We think so. Here are some full-body sitting down exercises for weight loss and strength training.
What is Barre?
Barre low impact workouts include classic ballet movements, pilates strengthening, and stretching exercises you see in yoga. The barre is what you envision in a dance studio, something you use to help you balance and stretch. However, you don’t need the exercise barre to get the benefits from this fun workout at home.
They are suitable for people who need low impact exercise, like beginners or older individuals. They will help you increase muscle mass, improve your balance, and strengthen your heart. You can do a barre exercise while sitting on a chair, too!
Are Chair Exercises Effective?
Chair exercises are an excellent low impact and joint friendly exercise option, especially if balance is an issue for you. They allow you to exercise and gain the benefits of strength training while sitting down.
Strength training is critical for those over the age of 50 or if you are a beginner. At home chair exercises can be an easier way to increase strength and bone density and help promote weight loss.
Beginner Seated Barre Workout
You can do this low impact workout on any chair! Add a pillow to push your body forward if the chair is deep. You will also need some kind of weights to add some resistance and build muscle strength. Something as simple as a couple of cans is fine!
Warm-up stretches
Start with a brief warm-up to get your muscles ready to work. Cross your arms in front of your legs and swing them over your head while inhaling.
Arm stretch
With your hands over your head, grab one wrist and pull it over your head. Bend your body to the side to pull it even further. Hold for a few seconds, and then move back to the center.
Grab the other wrist and repeat the movement.
Chin drop
With your hands on your thighs, drop your chin to your chest. Walk your hands forward over your knees as you bend downward. Continue walking your hands down your legs toward your ankles and deepen the bend. Hold for a few seconds, and then roll up.
Ballet arms
Now, let’s start the workout with ballet arms. Hold your arms out in front of your body with the tips of your fingers bent and touching.
Overhead Ballet Arms
Lift your hands up over your head. Imagine you are a ballerina. That is the posture you want. Your back should be nice and straight, and your elbows slightly bent. Do ten reps.
Ballet Arms to the Side
Now open your arms to the side instead. Start with your ballet arms stretched out in front of your body and then open them to the sides. Your arms should be stretched out to each side parallel to the floor. Keep your back straight while moving your arms in and out. Do ten reps moving your hands to each side.
Combined Ballet Arms
Now combine the two movements. Start with your fingers touching in front of your head. Pull your arms up and let them touch over your head. Drop your arms back down and then open them to the sides. Do ten reps of the combined movement.
Arm Lifts
Press your elbows into your sides and hold your hands out in front, slightly to one side. Your palms should be facing the ceiling.
Reach and Grab
Now, reach one hand to the side and pull it back. This movement should feel like you are trying to grab something and then pull it toward you. Bend your torso slightly as you reach.
First set – Do ten reps on one side and then switch to the other.
Second set – Do five reps on each.
Third set – Do two reps on each side.
Fourth set – Do just one reach on each side.
Fifth set – Now, do both arms at once for 20 reps.
Squeeze and Lift
Bring your arms in front of your body and squeeze them together with your fingers pointed toward the ceiling and your palms facing your face.
Lift your arms an inch and then move them back to the starting position. Do ten reps and then repeat the exercise going faster for ten reps.
Shake and Stretch
Shake your arms out. Grab each at the elbow and pull it to the side to stretch them.
Leg Extensions
Your feet should be in front of you and your knees slightly apart. Left one leg out until fully extended.
After ten reps, extend the same leg and then push it to the side. Do ten more, then repeat the exercise with the other leg.
Turn Out Leg Extensions
Do this exercise again with your heels pressed together. Do ten reps on one leg.
Extend one leg out and then rotate your foot outward and then back toward the other foot. Return it to the center and drop the foot. Do ten on each side.
Wide Curls
Grab your weights and hold them to the side with your elbows pushed into your body. Your hands should be slightly to the side. Lift and curl the weights toward your shoulders, then back down just past your knees for ten reps.
Narrow Curls
Repeat the wide curl exercise but pull your hands closer to your body. Do ten reps slowly and then ten at a faster pace.
Upright Chest Raise
Stretch your hands out front while holding the weights. Pull them back toward your chest.
Overhead Press
Hold the weights up with your elbows bent and open to the side. Your arms should be L-shaped. Press the weights over your head for ten reps. Do ten slowly and ten more quickly.
Calf Raises
Press your knees together. Lift your feet off the ground as you squeeze your calves. Do ten reps slowly and ten more quickly.
Repeat the calf raises exercise but with your toes together and your heels apart. Do ten slowly and ten more quickly.
Toe Raises
With your heels pressed together, lift your toes off the floor. Do ten slowly and ten at a quicker pace.
Repeat this exercise with your heels together and your toes open to the side.
Ab Tuck
Sit tall in your chair. Inhale and feel your belly button press back against your spine. Do five reps.
Ab Tuck and Hinge
Repeat the ab tuck, but as you exhale, lean back. Sit back up and repeat the exercise for ten reps.
Ballet Arm Twists
Hold your hands in front of you with your fingers touching. Move one arm out so the hand is parallel to the body.
Side Reach
Repeat the ballet arms twists but teach back as if you want to grab something slightly behind you.
Cool Down
Repeat the warm up at the end of the workout as part of your cool-down. Take it slow to allow your heart rate to drop to normal.
More Seated Workouts Through Mighty Health
Mighty Health is a resource people over 50 can use for nutrition, weight loss and exercises, including chair exercises to lose weight. We also offer live events with cooking lessons and free workouts. Find out more by visiting our website today!
